{"id":452,"date":"2023-05-11T16:51:05","date_gmt":"2023-05-11T21:51:05","guid":{"rendered":"https:\/\/uprootingconformity.com\/?p=452"},"modified":"2023-06-15T17:34:30","modified_gmt":"2023-06-15T22:34:30","slug":"highly-sensitive-person-coping-strategies","status":"publish","type":"post","link":"https:\/\/uprootingconformity.com\/highly-sensitive-person-coping-strategies\/","title":{"rendered":"Help for the Highly Sensitive Person: Coping Strategies"},"content":{"rendered":"\n

Empowering highly sensitive souls with coping strategies to thrive in a world that can be too much <\/p>\n\n\n

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\"Highly<\/figure><\/div>\n\n\n

Introduction<\/h1>\n\n\n\n

As a young child, my dear mom had to drive all over town to find the one specific type of socks I could stand to wear. I didn\u2019t enjoy having my hair brushed-or touched. I noticed smells and am still haunted by the ones associated with school. I watched other children laugh and play and go about like everything was totally fine, while I felt surrounded by so many stimuli that felt wrong. Talk about feeling out of place.<\/p>\n\n\n\n

Flash forward a couple decades and my mom sends me an article entitled: \u201cSigns You May Be Highly Sensitive\u201d. This was a term I\u2019d never heard of before, but as I took the questionnaire, I realized this new term highly sensitive person (HSP) <\/em>described my experience with life! It described ME!<\/em><\/strong> <\/em>Finally, I had a word to help explain why I reacted to certain things the way I did.<\/p>\n\n\n\n

Being a highly sensitive person (HSP) is more than just being emotional or easily overwhelmed. HSPs have a unique nervous system that makes them more susceptible to external stimuli, and this can impact various aspects of their lives, including relationships, work, and everyday interactions. It means that you have a deep emotional capacity and are keenly attuned to the world around you. It’s a beautiful and unique trait that allows you to experience life in a more vibrant and profound way. You may find that you have a strong intuition, a rich inner life, and a heightened awareness of your environment. Being highly sensitive is not a weakness, but a strength that sets you apart and makes you special. Embrace your sensitivity and know that you have a valuable contribution to give to the world.<\/p>\n\n\n\n

‘<\/em><\/strong>High sensitivity’ is a personality trait characterized by greater depth of processing of sensory information, emotional reactivity, and greater sensitivity to subtleties and nuances in the environment. Highly sensitive people are more easily overwhelmed by sensory stimuli, such as loud noises or strong smells, and may also be more affected by the emotions of others.<\/em><\/p>\n\n\n\n

\u2018Highly Sensitive Person (HSP)\u2019, is a term coined by psychologist Dr. Elaine Aron in the 1990s. Dr. Aron noticed that some people seemed to be more sensitive than others, and began researching and writing about this trait. She identified a genetic basis for high sensitivity, with an estimated 15-20% of the population possessing the trait (that\u2019s over 1 billion people). Dr. Aron’s research has helped to shed light on the experiences of highly sensitive people, and has led to a greater understanding and appreciation of this personality trait.<\/p>\n\n\n\n

Dr. Aron’s research has shown that high sensitivity is not a disorder or a pathology, but rather a normal variation in human temperament. Highly sensitive people are often creative, intuitive, empathetic, and conscientious. They may excel in fields that require attention to detail, such as the arts, science, or social work.<\/p>\n\n\n\n

Dr. Aron’s work has been influential in popularizing the concept of high sensitivity, and has led to the development of a community of highly sensitive individuals who seek to better understand and embrace their unique traits. In recent years, there has been growing awareness and acceptance of high sensitivity as a valid and valuable aspect of human diversity.<\/p>\n\n\n\n

While being highly sensitive is a beautiful trait, it can also present some unique challenges. HSPs may find themselves feeling overwhelmed or anxious in situations that others find easy to navigate. They may be more susceptible to stress and may need more downtime to recharge. Additionally, highly sensitive people may be more affected by the emotions and energy of others, which can sometimes be exhausting. However, with the right tools and techniques, these challenges can be managed and even transformed into strengths. <\/p>\n\n\n\n

In this post, we will explore what it means to be an HSP, including the common traits and characteristics associated with this attribute. We will also discuss the various highly sensitive person coping strategies and techniques <\/strong>that can help HSPs navigate through life successfully including self-care practices, boundary setting, and mindfulness techniques. By the end of this post, you will have a better understanding of what it means to be an HSP and how you can harness your sensitivity to thrive in your personal and professional life. My aim is to equip readers with the tools they need to navigate the world with confidence and joy.<\/p>\n\n\n\n

So, if you’re looking for ways to better understand yourself and cultivate a supportive environment, this post is for you!<\/p>\n\n\n\n

Benefits and Challenges of Being Highly Sensitive Person HSP<\/h1>\n\n\n\n

Benefits<\/h2>\n\n\n\n

Being a highly sensitive person (HSP) can often be seen as a burden, as the heightened sensitivity to external stimuli can make life feel overwhelming at times. However, there are many benefits to being an HSP that often go overlooked. In fact, HSPs possess unique strengths that can be leveraged to achieve success in both personal and professional settings. Here are some of the benefits of being a highly sensitive person:<\/p>\n\n\n\n

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  1. Greater empathy and intuition: HSPs have a deep capacity for empathy and can sense the emotions and needs of others intuitively. This makes them natural caretakers and excellent listeners, as they are able to pick up on subtle cues and understand the nuances of a situation.<\/li>\n\n\n\n
  2. Creativity: HSPs have a rich inner world and are often highly creative individuals. They are able to process and express their emotions through artistic outlets like writing, music, and visual arts. This creativity can be a valuable asset in fields such as design, marketing, and advertising.<\/li>\n\n\n\n
  3. Attention to detail: HSPs have a keen eye for detail and are able to notice subtle changes in their environment. This can be a valuable skill in professions that require precision, such as science, engineering, and law.<\/li>\n\n\n\n
  4. Strong moral compass: HSPs are often deeply attuned to their own values and beliefs, as well as the needs of others. This strong moral compass can be a valuable asset in leadership roles and social justice advocacy.<\/li>\n\n\n\n
  5. Mindfulness and self-awareness: HSPs are naturally attuned to their own emotions and inner experiences. This can lead to a greater sense of mindfulness and self-awareness, allowing them to navigate life with greater ease and clarity.<\/li>\n<\/ol>\n\n\n\n

    Challenges<\/h2>\n\n\n\n

    While having the highly sensitive person trait can offer unique strengths and advantages, it also presents a range of challenges. HSPs are more susceptible to feeling overwhelmed, anxious, and stressed, and often struggle to navigate their emotions and the world around them. Here are some of the common challenges of being a highly sensitive person:<\/p>\n\n\n\n

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    1. Overstimulation: HSPs are more sensitive to external stimuli, including noise, light, and physical sensations. This means they can become quickly overstimulated and feel overwhelmed in busy or chaotic environments.<\/li>\n\n\n\n
    2. Emotional intensity: HSPs experience emotions more intensely than others, both positive and negative. This can lead to feeling deeply affected by even minor events, which can be difficult to manage.<\/li>\n\n\n\n
    3. Difficulty setting boundaries: HSPs are often highly empathic and attuned to the needs of others, which can lead to difficulty setting boundaries and saying no. This can result in overcommitment and burnout.<\/li>\n\n\n\n
    4. Perfectionism: HSPs often hold themselves to high standards and can become fixated on small details. This can lead to a tendency towards perfectionism and self-criticism.<\/li>\n\n\n\n
    5. Susceptibility to stress and anxiety: HSPs are more prone to feeling stressed and anxious, which can have negative effects on their physical and mental health.<\/li>\n\n\n\n
    6. Feeling misunderstood: HSPs often feel like they don’t fit in with the majority of people who aren’t highly sensitive, which can lead to feelings of isolation and alienation.<\/li>\n\n\n\n
    7. Difficulty making decisions: HSPs tend to weigh all options and consider all outcomes, which can make decision-making a challenging and time-consuming process.<\/li>\n<\/ol>\n\n\n\n

      Embrace your sensitivity<\/h1>\n\n\n\n

      Embracing sensitivity is especially important for the overall well-being of highly sensitive people because it allows them to honor and embrace their unique traits, strengths, and challenges. When we try to deny or suppress our sensitivity, we can become disconnected from ourselves and the world around us. This can lead to feelings of loneliness, anxiety, and even depression. However, when we embrace our sensitivity, we can learn to work with it, rather than against it. We can learn to recognize our limits, set boundaries, and prioritize self-care. By doing so, we can create a more nurturing and supportive environment that allows us to thrive. Embracing sensitivity also means honoring our unique gifts, such as our intuition, creativity, and empathy. These gifts can help us to build meaningful relationships and make a positive impact on the world. So, embrace your sensitivity, and know that you have everything you need to live a fulfilling and joyful life.<\/p>\n\n\n\n

      Shifting our perspective and embracing sensitivity as a strength can be a powerful tool for highly sensitive people. Here are some techniques to help you shift your perspective and embrace your sensitivity:<\/h2>\n\n\n\n

      Highly Sensitive Person Coping Strategies<\/h1>\n\n\n\n

      Just as each one of us is unique, we will each find different strategies that will help us navigate our world more comfortably. Here are 15 coping strategies that can help highly sensitive people manage their emotions and navigate the world more effectively:<\/h4>\n\n\n\n
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      1. Practice self-compassion: HSPs should practice self-compassion by being kind and understanding towards themselves when they are struggling or feeling overwhelmed.<\/li>\n\n\n\n
      2. Practice mindfulness: Mindfulness practices can help HSPs stay grounded in the present moment and manage their emotions more effectively.<\/li>\n\n\n\n
      3. Set boundaries: It is important for an HSP to set boundaries in order to help them to protect their energy, avoid burnout, and maintain a healthy sense of self.<\/li>\n\n\n\n
      4. Physical activity & diet:  Physical activity and a healthy diet can help to reduce stress, boost mood, and improve overall physical and mental health, which can be especially beneficial for individuals who are more sensitive to their environment and emotions.<\/li>\n\n\n\n
      5. Create a supportive environment: Environments that are calm, quiet, and peaceful can have a positive impact on HSPs. These environments allow HSPs to recharge their batteries, feel more centered, and improve their ability to focus and be productive.<\/li>\n\n\n\n
      6. Seek out support: HSPs should seek out support from people who understand and appreciate their sensitivity, such as a therapist, support group, or trusted friend or family member.<\/li>\n\n\n\n
      7. Develop a self-soothing toolkit: HSPs should develop a self-soothing toolkit filled with items that bring them comfort and peace, such as a favorite book, music, essential oils, or a cozy blanket. For some great ideas, see the resources section of this post.<\/li>\n\n\n\n
      8. Engage in activities that bring joy: HSPs should prioritize engaging in activities that bring them joy, whether it be creative hobbies, spending time with loved ones, or simply taking a relaxing bath.<\/li>\n\n\n\n
      9. Seek out sensory experiences: HSPs should seek out positive sensory experiences that bring them joy and comfort, such as soft textures, calming scents, or soothing music.<\/li>\n\n\n\n
      10. Create a safe space: HSPs should create a safe space in their home or workplace where they can retreat when feeling overwhelmed, such as a cozy corner or a calming room.<\/li>\n\n\n\n
      11. Practice gratitude: HSPs should practice gratitude by focusing on the positive aspects of their life and experiences.<\/li>\n\n\n\n
      12. Journal your emotions: HSPs can benefit from journaling their emotions as a way to process and understand their feelings.<\/li>\n\n\n\n
      13. Practice deep breathing: Deep breathing exercises can help HSPs calm their nervous system and manage feelings of anxiety or overwhelm.<\/li>\n\n\n\n
      14. Take breaks: HSPs should take breaks throughout the day to rest and recharge, whether it be a short nap or a few moments of quiet reflection.<\/li>\n\n\n\n
      15. Practice self-validation: HSPs should practice self-validation by acknowledging their feelings and experiences as valid and important.<\/li>\n\n\n\n
      16. Be intentional with social media: HSPs should be intentional with their use of social media, limiting exposure to negative or triggering content and seeking out uplifting and positive accounts.<\/li>\n\n\n\n
      17. Practice self-reflection: HSPs should practice self-reflection on a regular basis, assessing their needs and boundaries and making adjustments as necessary to prioritize their well-being.<\/li>\n<\/ol>\n\n\n\n

        Highly Sensitive Person Coping Strategies: Expanded <\/h3>\n\n\n\n

        1. Practice self-compassion<\/strong><\/h3>\n\n\n\n

        As a Highly Sensitive Person (HSP), it’s important to recognize that your sensitivity is a unique aspect of your personality and to treat yourself with kindness and understanding. Being highly sensitive can sometimes feel overwhelming, but by being gentle and compassionate towards yourself, you can manage your sensitivity in a healthy way. Treating yourself with kindness means acknowledging and accepting your sensitivity, rather than trying to suppress or deny it. When you make mistakes or experience difficult emotions, be patient with yourself and remember that it’s okay to struggle. By prioritizing self-care and self-compassion, you can navigate the world as an HSP with greater ease and find greater fulfillment in your life.<\/p>\n\n\n\n

        2. Practice mindfulness<\/strong><\/h3>\n\n\n\n

        As an HSP, you may feel easily overwhelmed by your emotions and the emotions of others. However, cultivating mindfulness can be a powerful tool for coping with overwhelming emotions. Mindfulness encourages you to observe your thoughts and feelings without judgment, helping you develop greater self-awareness and self-acceptance.<\/p>\n\n\n\n

        By practicing mindfulness regularly, you can learn to tune into your body and emotions, and recognize when you need to take a break or engage in self-care practices. Mindfulness can help you to regulate your emotions and manage stress, giving you the tools you need to cope with challenging situations.<\/p>\n\n\n\n

        Remember, mindfulness is a practice, and it takes time and dedication to develop. But with each moment you spend practicing mindfulness, you’re strengthening your emotional resilience and increasing your capacity for self-compassion. Embrace the journey, and remember that each step you take towards greater mindfulness is a step towards greater emotional well-being. <\/p>\n\n\n\n

        Here are some specific techniques for practicing mindfulness that can help Highly Sensitive People (HSPs) cope with overwhelming emotions:<\/p>\n\n\n\n

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        1. Meditation: Meditation is a powerful tool for cultivating mindfulness. Find a quiet, comfortable space where you won’t be disturbed, and sit with your eyes closed. Focus your attention on your breath, noticing the sensation of each inhale and exhale. If your mind starts to wander, gently bring your attention back to your breath. Start with just a few minutes each day and gradually increase the length of your practice.<\/li>\n\n\n\n
        2. Deep Breathing: Deep breathing is another effective technique for cultivating mindfulness. Take a few deep breaths, inhaling through your nose and exhaling through your mouth. Focus your attention on the sensation of your breath moving in and out of your body. If your mind starts to wander, gently bring your attention back to your breath.<\/li>\n\n\n\n
        3. Body Scan: The body scan is a technique that involves bringing your attention to different parts of your body, starting at your feet and moving up to your head. Notice any sensations you feel in each part of your body, without judging or trying to change them. Simply observe and allow yourself to be present in the moment.<\/li>\n\n\n\n
        4. Mindful Movement: Mindful movement practices such as yoga or tai chi can also be effective techniques for cultivating mindfulness. Focus your attention on the physical sensations of each movement, noticing the sensations in your body and the breath moving in and out.<\/li>\n<\/ol>\n\n\n\n

          Remember, the key to practicing mindfulness is to approach it with a sense of curiosity and openness. Don’t judge yourself if your mind wanders or if you find it difficult to focus at first. Simply notice the experience without judgment, and gently bring your attention back to the present moment. With practice, mindfulness can become a valuable tool for managing overwhelming emotions and increasing your overall well-being.<\/p>\n\n\n\n

          3. Set boundaries<\/strong><\/h3>\n\n\n\n

          Boundaries are crucial for Highly Sensitive People (HSPs) because they help protect your emotional and mental well-being. HSPs tend to be more affected by external stimuli, such as loud noises, strong scents, and intense emotions. Without clear boundaries, we may feel overwhelmed by these stimuli, which can lead to anxiety, stress, and burnout. By setting clear boundaries, HSPs can create a sense of safety and predictability in our lives, which can help reduce our stress and anxiety levels. Boundaries can also help HSPs maintain healthy relationships by communicating our needs and limitations to others. <\/p>\n\n\n\n

          Here are some specific techniques for setting boundaries in relationships and daily life as an HSP:<\/p>\n\n\n\n

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          1. Identify your boundaries: Take some time to reflect on your values, needs, and limitations. What makes you feel comfortable, safe, and respected? What are the things that trigger stress, anxiety, or discomfort for you? Knowing your boundaries will help you communicate them more effectively to others.<\/li>\n\n\n\n
          2. Communicate your boundaries: Once you’ve identified your boundaries, it’s important to communicate them clearly and assertively to others. Use “I” statements to express how you feel and what you need. For example, “I need some alone time right now” or “I’m not comfortable with discussing this topic.”<\/li>\n\n\n\n
          3. Practice self-compassion: Setting boundaries can be difficult, especially if you’re used to putting others’ needs before your own. It’s important to be kind and patient with yourself as you navigate this process. Remember, setting boundaries is a form of self-care, not selfishness.<\/li>\n\n\n\n
          4. Be consistent: Consistency is key when it comes to setting boundaries. Make sure that you’re enforcing your boundaries consistently and assertively. If someone continues to violate your boundaries, it may be necessary to reevaluate the relationship.<\/li>\n\n\n\n
          5. Use technology to your advantage: In today’s digital age, it can be challenging to disconnect and set boundaries around technology use. Consider using apps or features that help limit your screen time or block notifications during specific times of day.<\/li>\n<\/ol>\n\n\n\n

            Remember, setting boundaries is a process, and it takes practice and patience. Don’t be discouraged if it feels uncomfortable or difficult at first. Over time, setting clear boundaries will become a natural part of your daily life, helping you to live a more fulfilling and balanced life as an HSP.<\/p>\n\n\n\n

            As an HSP, it’s essential to prioritize your needs and practice saying no to protect your emotional and mental well-being. It’s easy to get caught up in trying to please others or prioritize their needs over your own, but this can lead to burnout and feelings of overwhelm. Remember, you have the power to control your time and energy.<\/p>\n\n\n\n

            It’s okay to say no to invitations or requests that don’t align with your values or don’t leave you feeling fulfilled. Saying no doesn’t make you selfish or rude; it’s an act of self-care that allows you to focus on your own needs and priorities. Remember, taking care of yourself is not a luxury, it’s a necessity.<\/p>\n\n\n\n

            It can be challenging to break old patterns and start prioritizing your own needs, but the more you practice, the easier it will become. Start small by setting boundaries in areas of your life that feel manageable. Remember to celebrate your successes along the way, no matter how small they may seem.<\/p>\n\n\n\n

            As you prioritize your needs and practice saying no, you’ll likely notice a shift in your energy and overall well-being. You’ll feel more grounded, less stressed, and more in control of your life. So take a deep breath, and remember that you are worthy of love and care, including from yourself. Keep prioritizing your needs, setting boundaries, and saying no when necessary. You deserve it!<\/p>\n\n\n\n

            This was the hardest area for me, but I realized that it was supremely important that I try. During the year since I began this journey, I have experienced more freedom & felt more alive than I had years. I began to ask myself what I was feeling and then took time to figure it out. From there I was able to slowly begin giving voice to my feelings and desires which has led me to a much more honest expression of myself to those who care about me. My mom, it turns out, is also an HSP, so she completely gets it. While my husband can\u2019t comprehend some of the experiences I have, he has been supportive and encouraging, which brings me to another important component: the impotence of creating a supportive environment <\/strong><\/p>\n\n\n\n

            4. Physical Activity and Diet <\/strong><\/h3>\n\n\n\n

            There are certain health tips which can positively impact the well-being of HSPs. <\/p>\n\n\n\n

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            1. Activity and exercise: Physical activity is an important aspect of maintaining overall health and wellbeing for everyone, including highly sensitive people (HSPs). Engaging in regular physical activity can help reduce stress, improve mood, and boost energy levels, which can be especially beneficial for HSPs who may be more susceptible to feeling overwhelmed or fatigued.<\/li>\n<\/ol>\n\n\n\n